WorksheetsHSC Terms Tournament - Exercise Assessment and Prescription
Total questions: 98
Worksheet time: 49mins
What is the definition of 'pre-screening'?
A measure of the body's ability to function efficiently
A tool used to identify people who may have medical conditions that put them at risk of an adverse event during physical activity / exercise
A 30-second maximal cycling test
Participates in sport primarily for fun, physical fitness and social involvement
Fill in the blank: ______ is a measure of the body's ability to function efficiently, effectively and without injury in everyday activities, to pursue recreational activities and to cope with emergency situations.
fitness
nutrition
hydration
rest
Which of the following is NOT a Health-Related Component of Fitness?
A) Cardiorespiratory endurance
B) Muscular strength
C) Agility
D) Flexibility
What is the purpose of the Wingate Test?
To measure the amount of force an athlete applies to the ground
To measure anaerobic power and anaerobic capacity
To identify medical conditions
To maximise performance and safety
Fill in the blank: Devices called ______ are used to measure the amount of force an athlete applies to the ground, used to analyse power, balance, and movement efficiency in performance testing.
Force Plates
Heart Rate Monitors
Accelerometers
Goniometers
Who generally participates at a national, international or professional level?
Recreational participant
Elite athlete
Fitness coach
Pre-screened individual
Fill in the blank: A ______ participates in sport primarily for fun, physical fitness and social involvement.
recreational participant
professional athlete
coach
referee
What is a customised/personalised training program designed to do?
Measure anaerobic power
Meet an individual's specific needs, goals, fitness level, and preferences to maximise performance and safety
Identify medical conditions
Analyse movement efficiency
What does RM stand for in the context of exercise?
Repetition Maximum
Resting Metabolism
Running Mode
Resistance Movement
Which of the following best describes a 1RM?
The heaviest weight that can be lifted five times before fatigue prevents another repetition.
The heaviest weight that can be lifted once only with correct technique.
The lightest weight that can be lifted once.
The average weight lifted in a workout.
What does the acronym SMART stand for in SMART goals?
Specific, Measurable, Achievable, Relevant, Time-bound
Simple, Manageable, Accurate, Realistic, Timely
Strategic, Motivational, Actionable, Reliable, Tangible
Systematic, Meaningful, Attainable, Reasonable, Trackable
What is the term for using oxygen to produce energy during continuous, moderate-intensity activity?
aerobic
anaerobic
photosynthesis
fermentation
What is the term for producing energy without oxygen during short, high-intensity activity?
anaerobic
aerobic
photosynthesis
oxidative
Short, high-intensity efforts that use ATP-PCr or anaerobic glycolysis for energy (e.g., sprints, jumps) are called ________.
Anaerobic training
Aerobic training
Flexibility exercises
Endurance training
Which system provides immediate energy for very short, explosive efforts (0–10 seconds) using stored ATP and phosphocreatine in muscles?
ATP-PCr system
Glycolytic system
Oxidative system
Lactic acid system
Produces energy without oxygen by breaking down glucose; supports short, high-intensity efforts (10–90 seconds); produces lactate as a byproduct, e.g., 200m sprint, repeated shuttle runs. What is this process called?
Anaerobic glycolysis
Aerobic respiration
Photosynthesis
Beta-oxidation
To gauge effort, you can use lactate threshold, heart rate, speed, power, or RPE. What is being measured?
Measuring intensity
Measuring distance
Measuring duration
Measuring flexibility
The exercise intensity at which lactate builds up faster than it can be cleared, indicating the max sustainable effort, is called ________.
Lactate threshold
VO2 max
Anaerobic window
Respiratory exchange ratio
A subjective scale to rate how hard an exercise feels, usually 1–10, e.g., 8/10 for a hard sprint, is known as ________.
RPE (Rate of Perceived Exertion)
BMI (Body Mass Index)
VO2 Max
BMR (Basal Metabolic Rate)
Alternates between high-intensity work (85–90% MHR) and aerobic recovery (60–70%), improving aerobic and anaerobic capacity, recovery speed and endurance for repeated efforts in sports such as AFL. What is this type of training called?
Anaerobic Interval Training
Continuous Training
Flexibility Training
Resistance Training
Involves short, intense bursts of effort in the anaerobic zone (90–95%), inducing high fatigue with longer rest periods, aimed at developing anaerobic capacity. Commonly used in fast intermittent sports such as basketball. What is this training called?
High-intensity interval training (HIIT)
Continuous training
Fartlek training
Circuit training
Ballistic stretches also involve rhythmical joint actions, but done with more force and intent to move the joint beyond its normal ROM (sometimes referred to as ‘bounce stretching’). What is this called?
ballistic
static
dynamic
passive
Exercise performed at a steady, sustained intensity without rest, usually for 20 minutes or more, to improve aerobic endurance (e.g. jogging, swimming, cycling) is called ________.
Continuous training
Interval training
Circuit training
Resistance training
The lowest running speed at which an athlete reaches their maximum oxygen uptake (VO₂ max) — used to set training intensities for aerobic fitness is called ________.
maximum aerobic speed (MAS)
anaerobic threshold
resting metabolic rate
critical velocity
Moderate continuous training, interspersed with short efforts of varying high-intensity is called ________.
fartlek
interval training
circuit training
plyometrics
A series of different exercises performed one after another with minimal rest, targeting multiple fitness components such as strength, endurance, and agility is called ________.
Circuit training
Interval training
Yoga session
Plyometric drill
Involves short, maximal efforts (5–15 seconds) using the ATP-PCr system with longer recovery periods (1–3 minutes). This is used for power and sprinting sports. What is this training called?
Sprint interval training (SIT)
Continuous endurance training
Fartlek training
Plyometric training
What is the definition of plyometrics?
explosive movements to build power, speed and strength. Uses the stretch-shortening cycle (SSC), involving three phases: eccentric (controlled landing), amortisation (brief pause) and concentric (rapid take-off). It is useful for sports requiring explosiveness, such as sprinting, volleyball or basketball with maximal jumping.
slow, controlled movements to improve flexibility and balance, mainly focusing on static stretching.
aerobic exercises designed to increase cardiovascular endurance, such as running or cycling at a steady pace.
weightlifting routines aimed at increasing muscle mass through progressive overload and high resistance.
What is concentric contraction?
When a muscle shortens as it contracts to produce movement (e.g. lifting a dumbbell in a bicep curl).
When a muscle lengthens as it contracts to control movement (e.g. lowering a dumbbell in a bicep curl).
When a muscle contracts but does not change length (e.g. holding a dumbbell still in a bicep curl).
When a muscle relaxes completely during movement.
What is eccentric contraction?
When a muscle lengthens while contracting to control movement (e.g. lowering the dumbbell back down in a bicep curl).
When a muscle shortens while contracting to produce movement (e.g. lifting a dumbbell in a bicep curl).
When a muscle remains the same length while contracting (e.g. holding a dumbbell still in a bicep curl).
When a muscle relaxes completely during movement.
What is the amortisation phase?
The brief pause between a muscle lengthening and shortening, when stored energy is used for power — e.g. the moment between landing and jumping up in a jump in plyometric training.
The period of complete muscle relaxation after exercise.
The time when a muscle is fully contracted and generating maximum force.
The phase when the body is recovering from fatigue after a workout.
What is dynamic stretching?
Moving muscles through a full range of motion to warm up; improves blood flow and mobility. e.g, Arm circles, leg swings
Holding a stretch for 30 seconds without movement
Performing high-intensity sprints to increase heart rate
Lifting heavy weights to build muscle strength
What is static stretching?
Holding a muscle in a stretched position for a period (usually 15–30 sec) to improve flexibility. e.g.seated hamstring stretch, triceps stretch
Rapidly contracting and relaxing muscles to increase power. e.g. jumping jacks, squat jumps
Moving a joint through its full range of motion repeatedly. e.g. arm circles, leg swings
Stretching with the help of a partner or external force. e.g. assisted hamstring stretch
What is ballistic stretching?
Bouncing movements to push muscles beyond their normal range; less controlled and higher injury risk. e.g. Bouncing toe touches
Holding a stretch for an extended period without movement.
Stretching with slow, controlled movements to gradually increase range of motion.
Using external resistance to stretch muscles passively.
What is proprioceptive neuromuscular facilitation (PNF)?
PNF stretches follow a protocol of a moderate isometric contraction (10 seconds), relax the same muscle (5 seconds) and perform a static stretch (15 seconds), repeating the cycle 3–5 times per muscle. PNF is an effective way to increase muscle length and therefore ROM (when compared to static stretches alone).
PNF is a type of aerobic exercise designed to improve cardiovascular endurance through repetitive movements.
PNF involves only static stretching without any contraction or relaxation phases.
PNF is a massage technique used to relieve muscle soreness after intense workouts.
What is the FIFA 11+ Injury Prevention protocol?
A structured warm-up program designed to reduce injuries in soccer players by improving strength, balance, core stability, and neuromuscular control. Key features are; Duration: ~20 minutes, Components: Running exercises, strength, plyometrics, balance, Example exercises: Single-leg balance, Nordic hamstring curls, side-to-side jumps. It’s widely used to prevent lower-limb injuries like ACL tears and ankle sprains.
A post-match recovery drink recommended by FIFA for all soccer players to enhance muscle repair and hydration.
A set of dietary guidelines created by FIFA to optimize nutrition for soccer players during tournaments.
A video analysis tool developed by FIFA to review player performance and tactical decisions.
What are free weights?
Movable weights like dumbbells or barbells that allow natural, multi-directional movement.
Fixed machines that restrict movement to a single plane.
Weighted plates attached to gym machines only.
Resistance bands used for stretching exercises.
What are fixed weights?
Machines or equipment with a set weight, guiding movement along a fixed path.
Weights that can be adjusted to any value during exercise.
Machines that use water resistance for training.
Equipment that only uses body weight for resistance.
What are elastics (resistance bands)?
Stretchy bands that provide variable resistance for strength and rehabilitation exercises.
Heavy metal weights used for bodybuilding.
Machines used for cardio workouts.
Foam rollers used for muscle relaxation.
What is sprint interval training (SIT)?
involves short, maximal efforts (5–15 seconds) using the ATP-PCr system with longer recovery periods (1–3 minutes). This is used for power and sprinting sports such as athletics or by a winger in rugby
is a form of continuous moderate-intensity exercise lasting 30–60 minutes, primarily using the aerobic system.
focuses on long, steady-state endurance runs with minimal rest, targeting the oxidative energy system.
consists of low-intensity stretching and flexibility exercises performed over 20–30 minutes.
What is aerobic interval training?
alternating between periods of high-intensity aerobic activity and periods of low intensity aerobic and active recovery (typically a work:rest ratio of between 1:0.5 and 1:1)
performing only low-intensity aerobic activity without any rest periods
engaging in strength training exercises with no aerobic component
alternating between periods of high-intensity anaerobic activity and complete rest
What is the ATP-PCR system?
the anaerobic energy system that is responsible for providing energy in the first 10 seconds of maximal effort
the aerobic energy system used for long-duration activities
the process by which oxygen is transported in the blood
the system responsible for breaking down fats for energy
What is maximum heart rate (MHR)?
the highest level to which an individual is able to raise their heart rate, commonly measured as 220 – age
the lowest heart rate recorded during sleep
the average heart rate during exercise
the heart rate at rest after waking up
Fill in the blank: A training stimulus causes stress on human body systems, signalling biochemical changes, leading to an improved ability to tolerate the stress of exercise. This is known as __________.
physiological adaptation
muscular atrophy
cardiac arrest
nutritional deficiency
Fill in the blank: A fundamental guideline applied to ensure training programs are safe, effective and tailored to meet the specific requirements of a sport is called the __________.
principle of training
law of averages
rule of thumb
code of conduct
Fill in the blank: The gradual increase in training stimulus above the current level of adaptation in order to improve components of fitness is called __________.
progressive overload
muscle atrophy
static stretching
cardiac output
Fill in the blank: A protocol for the phases of a warmup: raise, activate and mobilise, potentiate/perform is called the __________.
RAMP protocol
FITT protocol
SAID protocol
SMART protocol
Fill in the blank: Exercise that involves working against a force or load (like weights, bands, or body weight) to build strength, power, or muscular endurance is called __________.
Resistance training
Cardio training
Flexibility training
Balance training
Fill in the blank: Weighted training tools with a handle and round base used to improve strength, power, and endurance through dynamic movements like swings and lifts are called __________.
Kettlebells
Dumbbells
Medicine Balls
Resistance Bands
Fill in the blank: The extent to which a body part can be moved around a joint is called __________.
range of motion (ROM)
muscle strength
flexibility
endurance
Fill in the blank: The minimum level of intensity or effort that a person must reach during exercise to achieve specific fitness improvements is called the __________.
training threshold
resting heart rate
cool-down period
maximum heart rate
Fill in the blank: The maximum (max) volume (V) of oxygen (O₂) the body is able to absorb during exercise, measured in mL/kg/minute, is called __________.
VO2 max
Cardiac output
Tidal volume
Respiratory rate
Fill in the blank: Practice activities that focus on improving specific sports skills (e.g., passing, shooting, dribbling) are called __________.
Skill drills
Warm-ups
Cool-downs
Team meetings
Fill in the blank: Smaller or adapted versions of a sport to practice skills, tactics, and fitness in a game-like situation (e.g., 3v3 soccer instead of full team) are called __________.
Modified games
Mini tournaments
Skill drills
Practice sessions
Fill in the blank: Guidelines to make training safe and effective include specificity, overload, reversibility, variety, warm up, cool down, and FITT. These are called __________.
Principles of Training
Rules of Exercise
Methods of Fitness
Laws of Health
Fill in the blank: The body's positive changes in response to training, improving fitness and performance (e.g., stronger muscles, bigger lungs, faster recovery) are called __________.
physiological adaptations
nutritional deficiencies
psychological disorders
genetic mutations
Fill in the blank: The number of heartbeats per minute is called __________.
Heart rate (HR)
Blood pressure (BP)
Respiratory rate (RR)
Cardiac output (CO)
Fill in the blank: The amount of blood pumped by the heart per beat is called __________.
Stroke volume (SV)
Cardiac output (CO)
Heart rate (HR)
Blood pressure (BP)
Fill in the blank: The total blood pumped by the heart per minute; calculated as HR × SV is called __________.
Cardiac output (CO)
Stroke volume (SV)
Heart rate (HR)
Blood pressure (BP)
What is the amount of oxygen the body uses during exercise called?
Oxygen uptake (VO₂)
Cardiac output
Lung capacity
Blood pressure
What is the maximum amount of air the lungs can hold, important for oxygen intake and aerobic performance?
Lung capacity
Blood pressure
Heart rate
Muscle strength
What is the amount of haemoglobin in the blood, which carries oxygen to muscles?
Haemoglobin level
Glucose level
Platelet count
White blood cell count
What is the term for increase in muscle size due to strength/resistance training?
Muscle hypertrophy
Muscle atrophy
Muscle fatigue
Muscle sprain
Which type of muscle fibres are fatigue-resistant and used for endurance activities, relying on aerobic energy?
Type I (slow-twitch, oxidative)
Type IIa (fast-twitch, oxidative-glycolytic)
Type IIb (fast-twitch, glycolytic)
Type III (intermediate-twitch)
Which type of muscle fibres are intermediate, used for both power and endurance, and use aerobic and anaerobic energy?
Type IIa (fast-twitch, oxidative/glycolytic)
Type I (slow-twitch, oxidative)
Type IIb (fast-twitch, glycolytic)
Type III (non-contractile)
Which type of muscle fibres are explosive, used for short, powerful efforts, and rely on anaerobic energy?
Type IIx (fast-twitch, glycolytic)
Type I (slow-twitch, oxidative)
Type IIa (fast-twitch, oxidative-glycolytic)
Cardiac muscle fibres
What is a feeling of worry, nervousness, or unease about a situation with an uncertain outcome called?
anxiety
happiness
confidence
relaxation
What is a state of physical and mental alertness or readiness that influences performance levels called?
arousal
fatigue
relaxation
boredom
What is the body's physical and psychological response to demands or pressure that challenge a person's ability to cope called?
stress
relaxation
nutrition
motivation
What is the process of improving fitness and performance through regular, planned physical training called?
conditioning
relaxation
hydration
meditation
What is a plan of action developed before beginning a task or activity to successfully achieve a goal or outcome called?
strategy
guess
habit
mistake
What is a short-term move or combination of moves to achieve a short-term objective called?
tactic
strategy
mission
vision
What is a series of activities done before exercise to prepare the body and mind for physical activity called?
warm-up
cool-down
stretching
hydration
What is light activity done after exercise to help the body recover and return to its resting state called?
cool-down
warm-up
interval training
static stretch
What is the cognitive technique where individuals visualise themselves performing tasks or achieving specific outcomes called?
mental rehearsal
cognitive dissonance
selective attention
emotional contagion
What is creating and focusing on a range of positive mental images and experiences to achieve specific psychological benefits called?
visualisation
rumination
procrastination
catastrophizing
What are actions taken to proactively avoid injury called?
pre-hab
rehab
treatment
diagnosis
What protocol is widely used to develop warm-up procedures?
RAMP
FITT
SAID
SMART
What are feelings of anxiety related to a specific game or event called?
state anxiety
trait anxiety
general stress
performance fatigue
What is the definition of 'trait anxiety'?
the genetic predisposition and proclivity an athlete has towards increased anxiety and nervousness
a temporary feeling of nervousness before a competition
an anxiety disorder caused by traumatic events
the ability to remain calm under pressure
What is a 'SMART goal'?
Specific, Measureable, Achievable, Relevant and Timely
Simple, Manageable, Accurate, Realistic and Tangible
Strategic, Motivational, Actionable, Reliable and Trackable
Special, Meaningful, Adaptable, Reasonable and Time-bound
What is 'periodisation'?
the manipulation of training loads over time in order to bring about optimal gains in performance
the process of measuring heart rate during exercise
the use of supplements to enhance muscle growth
the assessment of flexibility through stretching routines
What is a 'macrocycle'?
the long-term annual plan for the entire season that works towards peaking for the main competitive goal of the season. The macrocycle comprises the phases of competition (pre-, in- and off-season).
a short-term training plan lasting a few days to a week.
a single workout session focused on skill development.
the recovery period after the main competition season.
What is a 'mesocycle'?
a two-to-six-week phase of training during the annual plan
a single workout session
a year-long training plan
a rest period between exercises
What is a 'microcycle'?
the smallest block of training, and typically comprises a week of training
a type of bicycle used for endurance training
a supplement taken before workouts
a rest period between training sessions
What is 'peaking' in sports training?
Peaking is achieved when the athlete has reached a state of optimal physical, psychological, emotional and spiritual health and wellbeing
Peaking is when an athlete intentionally avoids training to rest completely for a month
Peaking refers to the period when an athlete is recovering from an injury
Peaking is the process of learning new sports rules
What is 'tapering' in sports training?
refers to a period of reduced training load in the days and weeks leading up to the main competition, to promote ‘peak’ performance at the most vital time.
refers to increasing training intensity just before the main competition to maximize endurance.
refers to maintaining the same training load throughout the season without any changes.
refers to skipping rest days to build more muscle before the competition.
What are 'macronutrients'?
Nutrients the body needs in large amounts for energy and growth — carbohydrates, proteins, and fats.
Vitamins and minerals required in small quantities for metabolic processes.
Enzymes that help in digestion of food.
Hormones that regulate body temperature.
What are 'micronutrients'?
Nutrients the body needs in small amounts for health and body function — vitamins and minerals.
Nutrients the body needs in large amounts for energy — carbohydrates and fats.
Substances that provide only flavor and color to food.
Compounds that are only needed during illness.
What is 'osteopenia'?
A condition where bone density is lower than normal but not low enough to be classified as osteoporosis.
A type of joint inflammation causing pain and swelling.
A genetic disorder affecting muscle strength.
A viral infection that affects the respiratory system.
What is 'osteoporosis'?
A condition where bones become weak and brittle due to significant loss of bone density.
A disease that causes excessive growth of bone tissue.
A condition where joints become inflamed and swollen.
A disorder that affects the muscles, causing them to weaken.
What does 'QQRT' stand for in sleep fundamentals?
quantity, quality, regularity and timing
quiet, quick, restful and tranquil
quality, quantity, rapidity and time
question, query, response and test
What is a 'carbohydrate'?
The body’s main source of energy, found in foods like bread, rice, and fruit.
A type of vitamin essential for growth.
A mineral needed for strong bones.
A protein that builds muscle.
What is 'glycogen'?
Carbohydrate stored in the muscles and the liver, used as a source of fuel in anaerobic glycolysis and aerobic activity
A type of protein found in red blood cells
A mineral essential for bone health
A hormone that regulates blood sugar levels
What is 'Carbohydrate loading'?
A strategy of increasing carbohydrate intake before endurance events to maximise glycogen stores for energy.
A method of reducing carbohydrate intake to lose weight quickly.
A technique for increasing protein intake before strength training.
A process of hydrating the body with electrolytes before a competition.
What is 'Hydration'?
The process of providing the body with enough water to function properly and maintain health.
The process of breaking down food into energy.
The process of absorbing oxygen from the air.
The process of removing waste from the body.
Why are 'Calcium and vitamin D' important?
These nutrients are essential for bone health. Dairy products, fortified plant milks, and sunlight exposure can help maintain strong bones.
They are important for improving eyesight and night vision.
They help in enhancing memory and concentration.
They are necessary for maintaining healthy skin and hair.
Why is 'Magnesium' important for the body?
A mineral which supports muscle function and can prevent cramps. Include nuts, seeds and whole grains in your diet.
A vitamin that boosts eyesight and skin health.
A carbohydrate that provides quick energy for the body.
A protein that helps build strong bones and teeth.
